In bodybuilding, there are a large number of exercises that are aimed at the development of certain muscle groups. Basic exercises are required and will help prepare the body for more complex movements. One of them is the Farmer's Walk exercise.
Target muscle group
This exercise is aimed at developing the muscles of the forearms, since the holding of shells is carried out by these muscles. In fact, the "farmer's walk" is a basic exercise for the whole body.
During its execution, in addition to the forearms, other muscles act:
- Buttocks, thigh muscles, as well as lower legs. Due to the fact that during this exercise the athlete moves with extra weight, the leg muscles experience additional physical activity, therefore they also develop.
- Press and lower back. These small muscle groups act as stabilizers. And during the exercise "Farmer's Walk" walking is carried out with weights, which requires additional stabilization and coordination, which entails the development of the bark.
- Trapeze and shoulders. The holding of shells occurs not only due to the forearms, but also due to the muscles of the trapezium and shoulders. The more weight weights, the better you can pump muscles.
Execution Rules
The correct technique for doing the Farmer's Walk exercise will maximize returns. You must carefully read the rules so that when you go to the gym to pump muscles as efficiently as possible. Consider the technique:
- You should choose the right weight of the shells with which the exercise will be performed. Mass is calculated as follows: 60% of the body weight. That is, if an athlete weighs 80 kg, then the optimal mass of shells will be 48 kg.
- Now you need to choose with what equipment the exercise "Walking the Farmer" will be performed. It can be very different: from dumbbells to barbells.
It should be noted that when moving with barbells in the hands of the forearm, they will be more thoroughly pumped, since stabilizer muscles will be used to balance long projectiles. Weights can also be used.
- The selected equipment of the right weight should be located next to each other at a distance slightly greater than the width of the human body.
- You need to stand between the shells and hold them tightly with your hands. For convenience and greater efficiency, you can use chalk or sports magnesia so that the burden does not slip off your hands.
- Holding the handles, you need to move forward in small steps. You can pre-determine the distance that you must go. It is even better to move until you feel a burning sensation in the muscles.
- After completing the exercise "Walking the Farmer" you need to put the weight and rest for 2-3 minutes.
- There is another technique. Taking the shells, you can just stand still, if you do not want to load your legs. Here, the load purposefully goes to the muscles of the hands and cortex.
Exercise area
This exercise for all muscle groups is suitable for any person who monitors their body shape. As already mentioned, "Farmer's Walk" perfectly pumps almost all the muscles, which means that it forms a sports body correctly.
This movement is very popular in bodybuilding and weightlifting. Athletes separately pump the muscles of the forearms, so that when performing other exercises, concentrate on the target muscle, and not on holding the projectile.
So, for example, deadlift requires a strong grip, as you have to lift heavy weights. However, this exercise is not intended to increase grip strength, but pumps other muscle groups. And in order to work out individual muscles, you need strong forearms for long-term holding the projectile.
For exercises with your own weight, the exercise "Walking the farmer" is also great. For example, with pull-ups on the crossbar, the main role is played by the forearms, since they hold the whole body in the position of the hang. When pumping the back and biceps, a strong grip is required to keep the body on the bar all the time while the target muscle groups are working.
The essence of the name
When pronouncing the name of the exercise, the person employed in agriculture immediately appears. And this is no coincidence, because even an ordinary person living in the village can perform this exercise. As you know, housework requires a lot of effort, for example, carrying buckets of water. This lesson is similar to the Farmer Walk exercise as described. If you hold buckets of water in your hands, the muscles of the forearms work no less than when holding weights or dumbbells of the same weight. That is why a farmer can pump his hands by simply doing housework.
The benefits of classes
Based on the above information, you can derive the main advantages of performing the exercise:
- Farmer's Walk is a basic exercise that pumps your forearms and makes other movements easier.
- As weights you can use weights, dumbbells, barbells in the gym. At home, buckets with water or another load are perfect. Also, an alternative can be ordinary bottles filled with water, where there are handles.
- Exercise for all muscle groups. When holding projectiles, the forearms act. While walking, the main work is done by the muscles of the legs. Stabilize the body of the abs and lower back muscles. Thus, you can pump the overall strength of the body.
- Stimulating muscle growth and burning fat. During work with extra weight, testosterone is produced, which has an anabolic effect on the muscles, and also helps to remove fat. "Farmer's walk" is no exception, so this exercise can be safely used to gain muscle mass.
- Increased Stamina. This lesson helps not only to increase the strength of the forearms, but also to pump ligaments, which entails an increase in overall endurance.
Contraindications
Although this exercise provides invaluable benefits, there are a number of contraindications in which this exercise should be avoided:
- Damage to the shoulder girdle. This item includes sprains, shoulder injuries and other problems. As already mentioned, the exercise "Farmer's Walk" includes the shoulders in the work, so if this part of the body is damaged, this lesson is not recommended.
- Problems with the vestibular apparatus. Although weight retention is a static exercise, walking is dynamic, so Farmer's Walk is not recommended for people with poor coordination.
- Problems with heart. It is not recommended, in principle, to engage in sports for people with cardiovascular diseases. Physical activity primarily affects the heart muscle, so they should be excluded so as not to harm the main organ.
Comprehensive Activities
To achieve the best result, you can use this exercise in combination with other movements aimed at working out other muscle groups. This will help improve the body's stamina, as well as provide an additional load on the body. An example of a leg workout might look like this:
- Barbell Squats - 3 sets of 10 reps.
- Deadlift - 2 sets of 8 reps.
- Leg press - 3 sets of 12 reps.
- Farmer's walk - 2 sets of 60 seconds.
Conclusion
The article examined the basic implementation techniques, advantages, as well as contraindications. It turned out that the exercise "Farmer's Walk" is developing.
In conclusion, it should be said that training should be carried out without fanaticism. It is necessary to choose the right load so as not to harm your health, because it is the most important thing!